I ran my mile time trial today, which didn't go as well as hoped. I wanted to run as close to 4:30 as possible, preferrably under, but had to settle for 4:38.
I went out too conservatively with a 55 first lap (68.75 quarter pace), sped up a little on the second (54, 1:49), slowed down a lot on the third (57, 2:41), I can't remember the split on the fourth, but it must have been slow because I ended up at 4:38 (58.5 avg on the last two laps). Bleh.
Wow, I must have slowed a lot there at the end. I hadn't realized it before now. Anyway, I think the biggest problem is that my legs aren't used to the faster pace. My miles aren't going to be increasing much from here, so I think it's time to up the intensity.
Afterwards, I pouted for about 6 minutes of rest time, then added a few more reps:
4x321.8m (1 lap) w/ 1:30 rest: 52.2, 52.5, 50.3, 51.2 (51.6 avg)
4x200m w/ :50 rest: 31's across
During my cool down I ran into Sasha, who reassured me that the TT wasn't as bad as I thought. We talked about the upcoming Del Sol relay and about his kids' running, who are all stinkin' fast, by the way. They'll all be world class marathoners soon.